How Magnesium Bisglycinate Benefits Your Health and Wellness

What is Magnesium Bisglycinate?

Magnesium bisglycinate is a chelated form of magnesium that consists of one magnesium ion bound to two glycine molecules. It is also known as magnesium bisglycinate chelate and magnesium glycinate. Magnesium plays a vital role in supporting cellular energy metabolism, nerve and muscle function, bone health, sleep and relaxation, and gut health, among many other functions. Glycine is an amino acid used to build important proteins in the body, including collagen and the antioxidant molecule glutathione. It also acts as a calming neurotransmitter in the brain. Because both magnesium and glycine support relaxation, magnesium bisglycinate is recommended as one of the more calming forms of magnesium supplements.* 

Magnesium chelates such as magnesium bisglycinate have stronger and more stable bonds than inorganic magnesium salts (e.g., magnesium sulfate or magnesium oxide), meaning it remains bound to the ligand longer after ingestion. This makes them more bioavailable because it prevents magnesium from binding to other dietary compounds that may reduce its absorption. Some magnesium–amino acid chelates may be absorbed in the gut via dipeptide channels (rather than ion channels, which is how free Mg2+ would be absorbed). The stable bonds of magnesium–amino acid compounds are thought to allow them to remain longer in the bloodstream available for cellular uptake.* 

Key Benefits of Magnesium Bisglycinate

Support for Metabolic Health 

Magnesium is indispensable for cellular energy metabolism. It is used as a cofactor that supports the activity of several enzymes involved in the production of ATP, the cell energy molecule that powers cellular activities. This includes pathways that produce NAD+, a core molecule of cellular energy and health (which is the main reason why we included magnesium in Qualia NAD+).* In addition, ATP must form a complex with magnesium (MgATP) to be biologically active. Therefore, all cellular activities that require ATP also require magnesium, such as those involved in cellular division and growth, macromolecule synthesis (e.g., DNA and proteins), and building cellular structures such as mitochondria [1]. In fact, any process that requires cellular energy is supported by magnesium, which means that magnesium is essential for the metabolism and activity of every single organ of the human body.*

Support for Muscle and Nerve Function

Muscles require ATP to contract; in turn, ATP requires magnesium to be biologically active. Therefore, magnesium is essential for muscle function and contraction [1–3]. Magnesium also balances the activity of calcium, which also has a key role in muscle contraction. Because of these actions, low magnesium levels in muscles may result in excessive contraction, leading to occasional muscle cramps and twitches. In clinical studies, magnesium has been shown to support optimal muscle strength and performance in both younger and older individuals [4,5].* 

Magnesium supports key aspects of nerve function such as neuronal cell energy production, neurotransmitter synthesis, neuronal signal transmission, neuroplasticity, and neuroprotection [6]. These are the processes the brain relies on to carry out cognitive functions such as learning, memory, attention, focus, and executive function [6,7]. Clinical studies have indicated that people consuming diets rich in magnesium may be more likely to maintain a healthy brain and cognition throughout life [8–10].* 

Support for Bone Health

Most of the body’s reserves of magnesium are stored in bone, bound to hydroxyapatite crystals that are part of the bone's mineralized matrix. Magnesium promotes healthy bone structure and bone strength by supporting balanced bone calcium levels and hydroxyapatite crystal size and formation. It also supports the healthy proliferation of the cells that synthesize bone, which are called osteoblasts. Adequate bone magnesium levels are therefore crucial for healthy bone formation and maintaining healthy bone mass. Magnesium also supports immune signaling in the bone, which helps to maintain healthy bone remodeling, i.e., balanced levels of bone resorption and production that help keep our bones healthy as we age [1,11].* 

Support for Sleep Quality

Magnesium supports several processes involved in the physiology of sleep [12]. One of its main functions is to support healthy GABA signaling, which plays a key role in promoting sleep [13,14]. Magnesium also supports the activity of an enzyme (serotonin N-acetyltransferase) involved in the day/night rhythmic production of melatonin from serotonin [15,16]. Melatonin is the “darkness hormone” that helps our body keep time and synchronize circadian rhythms to maintain healthy sleep-wake cycles [17]. Clinical studies have shown that magnesium supports optimal sleep quality and healthy EEG and neuroendocrine responses during sleep [18–23]. Magnesium bisglycinate is also a source of glycine, which has sleep-supporting benefits of its own. As a neurotransmitter, glycine supports the activity of other major neurotransmitters such as glutamate and serotonin [24,25]. Glycine has been shown to support sleep quality in humans and to help combat daytime sleepiness and fatigue [26–28].* 

Support for Stress Responses

Magnesium has several functional roles directly involved in stress physiology and has been used for stress support for decades [29]. It supports the activity of enzymes that participate in the synthesis of several important neurotransmitters and neurohormones involved in a healthy stress response. It also supports healthy GABA and brain-derived neurotrophic factor (BDNF) activity which are two key elements in mood regulation and stress responses [6,7,14]. In addition, part of the body’s immediate response to stress is to shift magnesium from inside to outside cells. This is a healthy adaptive response to stress, but, if stress is persistent, it can gradually drain cellular magnesium stores. Low magnesium status seems to reduce the tolerance to stress while contributing to an exaggerated response to some forms of stress [30]. Preclinical studies have shown that magnesium supports a balanced release of stress hormones and healthy behavioral and physiological responses to stress [14,31–34]. Likewise, clinical studies have shown that magnesium supports mental well-being [35,36].*

Support for Gut Health

Magnesium is needed for the healthy functioning of all living cells, including those in the gut. Because magnesium is necessary for muscle and nerve function, it is essential for the support of muscle contractions in the digestive tract, the activity of the gut’s enteric nervous system, and the activity of the Vagus nerve, which is the main communication route between the gut and the brain [37–39]. Magnesium may also support healthy immune signaling in the gut and contribute to the maintenance of a healthy gut immune barrier [40,41]. All these actions are essential for gastrointestinal health, healthy digestion, healthy bowel function, and general gut health [42,43]. 

Furthermore, magnesium also supports a healthy gut microbiota composition and a diverse microbial ecosystem [44–47]. In animal studies, low magnesium levels were linked to changes in the gut microbiota and had a negative impact on behavior as a consequence of altered gut-brain axis signaling [45,46]. 

Supporting Healthy Magnesium Levels

Magnesium is an essential nutrient, which means it must be obtained from dietary sources to maintain healthy cell function and general health and well-being. Maintaining a healthy diet rich in plant-based foods should, in theory, be enough to achieve adequate daily magnesium intake levels. However, industrial farming, food processing, and water purification processes have all led to a reduction in the magnesium content of fruits, vegetables, and bottled mineral water over the last decades [48–52]. As a consequence, most people in Western countries do not get enough magnesium in their diets [1,30,53,54]. 

The result of the insufficient dietary intake of magnesium is a low level of magnesium in the body. This is particularly common in older adults because, as we age, there is often a decline in the intestinal absorption of magnesium along with an increase in its urinary elimination due to poorer kidney function [55,56]. 

Insufficient magnesium intake can lead to a gradual decline in cellular magnesium levels and affect all aspects of cellular function that magnesium supports. These include gene expression, DNA synthesis, cell division, mitochondrial function, energy metabolism, metabolic health, and maintaining healthy cellular structure. Together, these changes may contribute to cellular senescence and to an acceleration of the aging process [57–66].* 

Therefore, supporting healthy magnesium levels is fundamental to maintaining good health, particularly as we age. The U.S. Food and Nutrition Board Recommended Dietary Allowances (RDAs) for Magnesium are 320 mg for females and 420 for males [67]. Meeting this daily intake of magnesium, either through foods or supplementation can contribute to optimal physical and mental well-being.*

Sources of Magnesium

Magnesium is naturally found in foods and beverages such as mineral water. Foods high in magnesium include seeds, nuts, legumes, and whole grains. These are all great options to help you reach your recommended daily magnesium intake goal. Drinking plenty of mineral water rich in magnesium (magnesium content in water can vary, check the labels) is also an easy way to incorporate magnesium into your diet. You can learn more about good dietary sources of magnesium in our article on Magnesium Rich Foods. 

However, as we’ve seen, a healthy diet may not be enough to meet your magnesium requirements. Magnesium supplements can be a great option to complement your dietary choices and get all the magnesium you need every day.* 

Magnesium bisglycinate also provides glycine. Although our cells can synthesize it, there are circumstances where the sum of what we get in the diet and what the body produces may be insufficient to optimize functional health. Magnesium bisglycinate is therefore a good option to help maintain adequate levels of both magnesium and glycine, which is one of the reasons it will be included in Qualia Magnesium+™, our upcoming addition to the Qualia supplements line.* 

Qualia Magnesium+™ will feature 9 forms of magnesium and 70+ minerals. Join the Qualia Magnesium+ waitlist to be notified when it’s available.

Frequently Asked Questions

Is it safe to take Magnesium Bisglycinate daily?

Magnesium glycinate can be taken every day as long as it is in amounts below the Tolerable Upper Intake Level of magnesium from dietary supplements (350 mg, see National Institutes of Health - Office of Dietary Supplements).* 

What is Magnesium Bisglycinate best for?

Both magnesium and glycine, the two compounds that form magnesium glycinate, support relaxation and sleep. Therefore, magnesium bisglycinate is experienced by some people, though not everyone, as one of the more calming and sleep-promoting forms of magnesium supplements. Magnesium and glycine have been shown to support sleep quality in humans. Glycine has also been shown to help combat daytime sleepiness and fatigue.*

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. 

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